Hydration Without the Hype

Q. I have recently decided I need to drink more water. To make it more interesting, I drink different kinds of nonsweetened sparkling water. My mom says that this is “fake water” and not good for my health. Is that true? What advice do you have about drinking water?

A. If you’ve recently decided you need to drink more water, you’re not alone. Around the world, people are paying closer attention to hydration than ever before, and that has helped fuel a huge rise in the popularity of carbonated water: sparkling waters, seltzers, and mineral waters. For many people the bubbles make drinking water feel more enjoyable, and that simple change helps them drink more consistently.

So your mom says it’s “fake water.” Is she right? The reassuring truth is that nonsweetened carbonated water is still water. It hydrates your body, and it can be a helpful tool for people who struggle to drink enough fluids. But this conversation also opens the door to something deeper: the privilege of having clean water available in the first place and the responsibility we carry to use it wisely.

Your mom wants you to be well, and that is something to be thankful for. Another reason for gratitude is that you have a choice between still water and sparkling water, one that many people around the world do not have. While carbonated water is booming as a lifestyle product, many rural communities are facing the opposite reality—water scarcity, drought, and unsafe drinking water. In drought-affected areas wells can run low, water deliveries can be inconsistent, and safe drinking water can become expensive or difficult to access. In some communities water is not something you customize—it is something you ration, carry, and protect. Community collaboration to create, repair, and protect watering holes or storage systems, and learning about rainwater harvesting, may be of survival importance. That contrast doesn’t mean you should feel guilty for enjoying sparkling water. But it does mean your hydration journey can become more than a personal health project. It can also be a moment to practice stewardship, conservation, and compassion.

The hype about “real versus fake water” is a distraction. Water is water, and hydration happens when you drink enough fluid to meet your body’s needs. People differ in what helps them do that, and there is nothing wrong with using tools—such as bubbles or flavor—to make hydration easier, especially when you choose low-calorie, sugar-free options. But all carbonated waters are not equal. While the names differ from one region to another, seltzer is simply carbonated water with no added minerals; club soda is carbonated water with such added minerals as sodium bicarbonate, which can make it taste slightly salty. Sparkling mineral water is often naturally carbonated and contains naturally occurring minerals, which can affect taste and bubble intensity. For simple hydration, any of these can help you meet your daily fluid needs, as long as you’re choosing versions without added sugar.

Water is water, and hydration happens when you drink enough fluid to meet your body’s needs.

From a health standpoint, most people tolerate nonsweetened sparkling water very well. There are a few cautions worth mentioning, but they’re more about being smart than being scared. Sparkling water is slightly more acidic than still water, which can increase the risk of tooth enamel erosion over time if you sip it constantly. It’s still far less harmful than sugary drinks, but it’s wise to mix in plain water and maintain good dental habits. Some people may feel bloated if they drink a lot of carbonation quickly. If that happens, simply spread it out, drink smaller amounts at a time, or alternate with still water.

The bigger goal, though, is hydration. The human body is about 65 percent water, and drinking enough fluids supports brain function, digestion, circulation, metabolism, detoxification through urine and sweat, and temperature regulation. Dehydration can show up as headaches, dizziness, low energy, dark urine, dry mouth, confusion, kidney stones, or muscle cramps. Many people don’t connect these symptoms to water until they start hydrating better and suddenly feel a noticeable improvement.

Recommended Daily Amount

So how much water should you aim for? Recommendations vary, but many adults need around 9 cups of fluid daily for women and 13 for men. This includes fluids from both drinks and food; about 20 percent of daily water intake can come from fruits and vegetables. A simple, practical way to gauge hydration is to notice whether you rarely feel thirsty and whether your urine is pale yellow. There are many healthy ways to make hydration easier, such as using a fun water bottle, setting reminders, and aiming for a simple rhythm—about half your water by lunch and the rest by bedtime. Electrolytes can be helpful in certain situations, such as heavy sweating or endurance exercise, but they do not replace the need for enough total fluids.

Here’s where the conversation can widen into stewardship. If we are thankful for clean water, one of the best ways to show that gratitude is to avoid wasting it. Water conservation doesn’t require dramatic lifestyle changes. It starts with small, faithful habits. Fixing dripping faucets and running toilets matters because small leaks add up. Turning off the tap while brushing your teeth or shaving helps. Shorter showers help. Running only full loads in home appliances saves water. Watering plants early in the morning reduces evaporation, and using drought-resistant plants can reduce outdoor water use. Some water can also be reused safely. For example, the cool water that runs while you wait for the shower to warm up can be collected and used to water plants or flush a toilet. Leftover drinking water can water houseplants. These small habits build a mindset: Water is a gift, not an unlimited product.

Finally, for people of Christian faith, water has meaning that goes beyond hydration. Scripture uses water as a symbol of cleansing, renewal, and salvation. Jesus said, “Whoever drinks of the water that I shall give him will never thirst” (John 4:14). Though not for hydration, the water of life is offered freely, and it satisfies in a way no bottle—still or sparkling—ever could.